Saturday, November 15, 2014

November 3-9 Training

Mon: AM – 10 miles with 12x1:00 on/off fartlek. Leg turnover felt good. Ran about 5:08-5:15 pace on the flats/downhills and around 5:30ish on the hills. PM – 4.25 miles easy (7:20)

Tue:  AM – 10.1 miles easy (7:03); PM – 4.3 miles easy (7:21)

Wed:  AM – 5 miles easy (7:19). Last run in El Paso, TX.  PM – Skipped Run. After traveling all day and not seeing my family for the last 5 weeks, I decided to skip the run and spend time with the family.  

Thu: AM – 13.6 miles with 3M tempo (16:41), 2.5M tempo (13:39), and 2M tempo (10:55) w/ 3:00 rec in between. Weather was crap – cold and rainy. The goal was to run the tempos at 5:35, sub-5:30, and 5:20 respectively. The 3M tempo felt good and manageable. Splits were 5:33, 5:36, 5:32.  The 2.5M tempo (5:28, 5:27, 2:44) was comfortably hard. Running 5-7 seconds faster per mile took a little more effort.  For the last 2M tempo (5:21, 5:34), I knew running 80sec laps weren’t going to be easy.  After I hit the 1st mile in 5:21, every lap got slower and slower by 1-3 seconds.  I was done at lap 2 of the 2nd mile, so I just tried to hang on to finish the workout. My legs were numb and head freezing (should have left the my beanie on) halfway through the last tempo.  PM – 4.4 miles easy (7:16)

Fri:  AM – 6.5 miles easy (7:28); PM – 5 miles easy (7:13)

Sat: AM – 21 miles long run with the first 15 miles easy on rolling hills and the next 5 miles alternating 1/2 miles at faster than MP effort with 1/2 easy and a mile cool-down.  Long run went pretty well. First 15 miles were in 1:43:02 (6:52) and the 5 x 1/2 miles in 2:53, 2:52, 2:53, 2:50, and 2:48.  Didn’t take in any fuel or carbs, just water at around 17.5 miles. 

Sun: AM – 5 miles easy (7:23); PM – 4.1 miles easy (7:38)

Weekly Total: 93.2 miles on 12 runs/7 days
Good week of training. I'm glad that I struggled towards the end of Thursday's workout, because it made me feel like I'm working/training hard.  As my coach said, I can't knock out every workout out of the park.  

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